A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position
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x 5 reps
Aim for 3 heavy working sets.
B.
Every 2:30, for 17:30 (7 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 5 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 6 reps @ 70%
Focus on maintaining perfect positions but moving as quickly as possible
D.
Four sets of:
Reverse Hyper x 12 reps @ 35% of Back Squat 1-RM
Supinated Grip Bent-Over Barbell Row x 8 reps
Rest 60 seconds
E.
One set of:
Sandbag bearhug carry
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x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 2 times.